Your fitness has plateaued — and at 5–8 hours per week, the answer isn't more riding. It's more precision. This plan is built for time-crunched intermediate cyclists over 40 who want to get measurably faster without adding hours they don't have.

Training follows a polarised model: the majority of sessions are genuinely easy aerobic riding that builds base fitness without accumulating excess fatigue, and a small number of targeted sessions work at sweet spot, threshold, and above VO2max. The biology of adaptation doesn't change after 40 — your body responds to the same training stimuli as a younger rider's. What changes is the recovery requirement. This plan is built around that: same quality of training stress, more deliberate recovery programming, and VO2max work included throughout because maintaining it after 40 is a training priority in its own right.

The plan is longer than most time-crunched plans — because precision over a longer period outperforms compression every time. Every session explains what it's targeting and why. The structure is adaptable, and there's a clear progression onto the next plan when this one is done.

Designed by Jon Baker — exercise physiologist, sports scientist, and coach to professional cyclists. These plans are launching in 2026. Early bird pricing is available now at $150 — the launch price will be $250. For more information visit Palmares cycling training plans for cyclists over 40.